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Salads & bowls · 4 servings

Lemon chicken & pea couscous

A quick couscous bowl with cooked chicken, peas, cucumber and a simple lemon dressing.

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Lemon chicken & pea couscous · Per serving (1 of 4)

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42 selectedof 152 nutrients · 152 showing

Reference shortcuts only use complete reported values with an RDI or AI. AI is an intake reference, not proof of deficiency. Missing data never counts as zero.

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At a glance

All meals · 10 minutes active preparation · 15 minutes total · meal

Method range: 4–4 servings.

Contains: wheat, gluten. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy
1903 kJ
Protein
40.3 g
Carbs
48.5 g
Fat
9.2 g
Iron
2.6 mg
Calcium
53.9 mg
Folate
54.6 µg
Vitamin C
12.0 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Ingredients

Nutrition weights for 4 servings. Changing the batch size keeps the per-serving nutrition the same.

  • Couscous, dry240 g
  • Boiling water300 g
  • Cooked skinless chicken breast, cooked weight400 g
  • Green peas, cooked and drained200 g
  • Lebanese cucumber, unpeeled and diced200 g
  • Lemon juice40 g
  • Olive oil20 g
  • Iodised table salt1.5 g
  • Ground black pepper1 g

Method

  1. Put the dry couscous and 0.5 g of the iodised salt in a heatproof bowl. Pour over the boiling water, cover and stand for 5 minutes, then fluff thoroughly with a fork so no dry clumps remain.
  2. Heat the cooked chicken and peas together in a covered microwave-safe dish or small pan until steaming hot throughout; reheated chicken should reach 75°C.
  3. Whisk the lemon juice, olive oil, remaining 1 g iodised salt and black pepper in a small bowl.
  4. Fold the hot chicken and peas through the couscous, then add the cucumber and lemon dressing. Toss well, taste for balance and divide among four bowls.

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Nutrition

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Lemon chicken & pea couscous · Per serving (1 of 4)

Choose a shortcut, or tick individual nutrients. The copied results use the amounts shown in this recipe or food.

42 selectedof 152 nutrients · 152 showing

Reference shortcuts only use complete reported values with an RDI or AI. AI is an intake reference, not proof of deficiency. Missing data never counts as zero.

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Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.

Overview, per serving
NutrientAmountReference comparison
1903 kJCooking estimate incomplete—
40.3 gCooking estimate incomplete—
9.2 gCooking estimate incomplete—
6.1 gCooking estimate incomplete25%AI · reported contribution only
48.5 gCooking estimate incomplete—
54 mgCooking estimate incomplete5%RDI · reported contribution only
17 µgCooking estimate incomplete11%RDI · reported contribution only
2.6 mgCooking estimate incomplete14%RDI · reported contribution only
0.20 µgCooking estimate incomplete8%RDI · reported contribution only
55 µgCooking estimate incomplete14%RDI · reported contribution only
12.0 mgCooking estimate incomplete27%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed with measured ingredients, practical timings and explicit doneness cues. Ingredient identity evidence does not certify allergen-free manufacture.

MorselMetrics everyday basics · MorselMetrics original recipe content

Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.

Calculation assumptions & recipe adaptations

Estimated from weighed edible ingredients using existing AFCD/AUSNUT records. All listed ingredients and seasoning are counted; unknown nutrient values remain unknown.

  • Couscous, dry: Whole-recipe edible weight.
  • Boiling water: Whole-recipe edible weight.
  • Cooked skinless chicken breast, cooked weight: Whole-recipe edible weight.
  • Green peas, cooked and drained: Whole-recipe edible weight.
  • Lebanese cucumber, unpeeled and diced: Whole-recipe edible weight.
  • Lemon juice: Whole-recipe edible weight.
  • Olive oil: Whole-recipe edible weight.
  • Iodised table salt: Whole-recipe edible weight.
  • Ground black pepper: Whole-recipe edible weight.

AFCD attribution, data & methods

Food matches used for nutrition
  • Couscous, dry: Couscous, uncooked
  • Boiling water: Water, tap
  • Cooked skinless chicken breast, cooked weight: Chicken, breast, lean flesh, baked, no added fat
  • Green peas, cooked and drained: Pea, green, frozen, boiled, drained
  • Lebanese cucumber, unpeeled and diced: Cucumber, Lebanese, unpeeled, raw
  • Lemon juice: Juice, lemon
  • Olive oil: Oil, olive
  • Iodised table salt: Salt, table, iodised
  • Ground black pepper: Pepper, black, ground

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